Next to diet, exercise is probably most critical to a person's success. Like diet, exercise is divided seasonly: a fall/winter schedule and spring/summer schedule. First let's start with the winter schedule:
Mon ----- ABS#1
Tue ----- WORKOUT#1
Wed ----- AEROBICS
Thu ----- WORKOUT#2
Fri ----- ABS #2
Sat ----- Touch-up
Sun ----- Rest
ABS#1
-3 sets of 15-25 reps of situps, on the floor, legs up (refered as FLOOR SITUPS).
-3 sets of 10-20 reps of oblique or 'side-to-side situps' using a bar standing straight,(refered as BAR OBLIQUES).
ABS#2
-3 sets of 10-20 reps of leg raises, on the floor, arms behind the head, back straight, legs lifted vertically and together(refered as LEG RAISES).
-3 sets of 15-25 reps of oblique or 'side-to-side situps' done on the floor. One leg bent, the other rested on the bent leg, and hands behind the neck. When doing the rep the elbow is to reach the opposite knee but does not have to touch it(refered as FLOOR OBLIQUES).
WORKOUT#1
-8 to 10 sets of combo of chest exercises with heavier weights and lower reps for each succeeding set. Example- 4 sets of bench press, 3 sets of dumbbell flies, and 3 sets of incline bench press.
-6 to 8 sets of bicep exercises with heavier weights and lower reps for each succeeding set. Example- 4 sets of bar curls, 3 sets of alternating dumbbell curls.
-6 to 9 sets of combo of upper leg (quad and glut) exercises with heavier weights and lower reps for each succeeding set. Example- 6 sets of squats.
WORKOUT#2
-8 to 10 sets of combo of back exercises with heavier weights and lower reps for each succeeding set. Example- 4 sets of behind the neck press, 4 sets of upright rows.
-6 to 8 sets of tricep exercises with heavier weights and lower reps for each succeeding set. Example- 4 sets of machine tricep pulldowns, 3 sets of skull-crusher.
-4 to 6 sets of lower leg (calf) exercises with heavier weights and lower reps for each succeeding set. Example- 6 sets of calf raises with bar weights or dumbells in hands.
TOUCHUP
Whatever area of the body that really needs to grow- if its the chest and stomach do a few sets of bench press or pushups and situps. If fat is a big problem add another 15 minute session of aerobics (ex. jogging or hard biking).
AEROBIC